0393:

Michael was very happy to squeeze out some curls last Friday.
Michael was very happy to squeeze out some curls last Friday.

 

 

 

 

 

 

 

 

WU: 10 minutes

Strength: DL 5/70 5/75 5+/80

Wod: For Time: 5 10 15 800 m run 15 10 5

  • DL 185/125
  • TTB
  • HRPU
  • Box jump Burpee

Reminder: There will only be (ONE) workout on July 4th. 9am only!  

0392:

Gustavo!
Gustavo!

 

 

 

 

 

 

 

 

 

WU: Group it & skill practice 25min.

Strength: Make up or

Wod: 13 minutes of work

  • ¼  pull ups of max effort rate
  • 2 HSPU
  • 6 db H.squat clean thruster 30/20
  • 8 burpees

 

0391: Sleeveless 60’s

It's Friday it is hot! Leave your sleeves at home. Throw on a headband to keep the sweat from getting in your eyes. It is the last Friday of the Fair season. So Sad.
It’s Friday it is hot! Leave your sleeves at home. Throw on a headband to keep the sweat from getting in your eyes. It is the last Friday of the Fair season. So Sad.

 

 

 

 

 

 

 

 

WU: 5 med ball cln, 10 box step ups, 12 du, run 100 m X4

Strength: B. Squat 5/65 5/70 5+/75

Wod: Sleeveless 60’s

  • 350 m run
  • 60 box jumps
  • 350 m run
  • 60 Wall balls 20/14
  • 350 m run
  • 60 DU
  • 350 run
  • 60 db uni-lateral biceps curls 30/20

 

0390:

WU: 5 single arm db press, 5 push ups, 10 kips, run 100 m X4

Strength: Push Press 5/65 5/70 5+/75

Wod: 6 RFT

  • 12 kb swings 53/35
  • 12  db HRPU 30/20
  • Run 200 m w/db’s in low carry position

0389:

WU: ROM drills

Strength: DL 5/65 5/70 5+/75

Wod: 15 minutes…

  • 5 wide grip DH pull ups
  • 5 hang Power cleans 2/3 BW
  • 12 abmat sit ups (5 or 10lb db behind head)

0388:

WU: run 100 m, 6 push ups, mobility X 5

Strength:

Wod: For time

  • Run 1 mi
  • Rest 60 sec
  • Run Zapo
  • Rest 60 sec
  • 10 burpees
  • Sprint 200 m
  • Rest 30 sec
  • 10 burpees
  • Sprint 200 m